Tuesday – 140930

General Warm Up

400m Skip
Crossover Symmetry

Strength

20 min to establish a 1RM Clean and Jerk

E& Cedes B-Day WOD

For time:
1 Burpee
2 Box Jump (24″/20″)
3 Power Clean (95/65)
4 Burpee
5 Box Jump
6 Power Clean
7 Burpee
8 Box Jump
9 Power Clean
10 Burpee
11 Box Jump
12 Power Clean
13 Burpee
14 Box Jump
15 Power Clean
16 Burpee
17 Box Jump
18 Power Clean
19 Burpee
20 Box Jump
21 Power Clean
22 Burpee
23 Box Jump
24 Power Clean
25 Burpee
26 Box Jump
27 Power Clean
Paleo crossfit flyer-page0001 (2)

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Monday – 140929

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Hatch – Week 10, Day 1
Back Squat
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 70%

WOD

EMOM for 20 min:
2 Muscle Ups
5 Burpees

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Saturday – 140927

General Warm Up

800m Run

WOD

In teams of 2, complete the following for time:
250 Wall Ball (20/14)
200 Sit Ups
100 KB Swings (55/35)
75 Pull Ups
*Only one partner may be working at a time.

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Friday – 140926 – “Pick Your Own Poison”

General Warm Up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Crossover Symmetry

Strength

5 X 5 Snatch Press from behind the neck @ bottom of squat position

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.
 paleo-diet-flowchart_50ef4b0aa8a02_w1500

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Thursday – 140925

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Hatch – Week 9, Day 2
Back Squat
1 X 5 @ 65%
1 X 5 @ 75%
1 X 5 @ 75%
1 X 5 @ 75%
~
Front Squat
1 X 5 @ 65%
1 X 5 @ 65%
1 X 5 @ 65%
1 X 5 @ 65%

WOD

12 min AMRAP of:
6 Deadlift (255/175)
12 Hand Release Push Ups
24 Double Unders

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Wednesday – 140924 – “Cake and Ice Cream”

General Warm Up

50 Double Unders
Crossover Symmetry

Strength

5 X 3 High Hang Clean

“Cake and Ice Cream”

3 Rounds for time of:
21 Sumo Deadlift High Pull Burpees (75/55)
400m Run
*Compare to 140212

Stretching Doesn’t Work (The Way You Think It Does)

Does stretching make you more flexible? I know the obvious answer to this question, based on what we’ve all been told about the merits of stretching, is, “Duh! Yes!” But it turns out that might not be the case.But it might be the case. At least a little. But not totally. Okay, let me explain.

 

brooke thomas, stretching, flexibility, mobility, stretching doesn't work

 

Stretch Your Bits or Stretch Your Mind?

I’ve had a few things come up recently that have me rethinking the common stretching belief that goes something like this: stretch tight bits in your body and they will get longer/more flexible/more supple.

The things that have me rethinking this are:

  1. An interview I did on the Liberated Body Podcast with Jules Mitchell who is writing a book (and just finished a thesis) on the science of stretching.
  2. A guide I am putting together on how to resolve short hamstrings (it’s out onLiberated Body in October), which had me immersed in the research about how hamstrings specifically manage to return to a more functional length.
  3. And last but not least, I am reading Katy Bowman’s new book Move Your DNA where her insights on sarcomeres have my attention (plenty of other things too, but I’m already trying to keep this post from becoming epically long).

I’ll do my best to summarize the a-ha moments that have sprung out of these three things.

Read the rest of the article here

 

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